5:2 Fast day recipe ideas(207 Posts)
For those following the 5:2 diet and would like ideas for fast day meals. Please post your favourites.
Yesterdays lunch was carrot and coriander soup - 110 cals
recipe here: www.bbcgoodfood.com/recipes/7003/carrot-and-coriander-soup it was delicious
Had squash and chorizo stew last week also very nice - 264 cals
Recipe here: www.bbcgoodfood.com/recipes/4824/squash-and-chorizo-stew
Would love to see all your ideas.
I'll try and pick up some of the recipes posted in the 3 long threads we have running.
Meagain9, thanks for the link to the beetroot and quinoa burgers.
skinnyeye posted this:
girlwithmousyhair posted this:
lentil stew here www.telegraph.co.uk/foodanddrink/9483381/52-diet-healthy-recipes-250-calories-or-less.html
Talkinpeace2 posted her baked egg recipe
The recipe derives from this
but as its a calorific bomb, replace the lower layer of cheese with thawed and drained frozen spinach and make the upper cheese layer a tad less generous and then we do three eggs each.
I'll look for some older links later - must try and get some work done first.
Thai spiced veggie noodles with egg
1 nest of M&S fine egg noodles (80cal)
Mushrooms, Chinese leaf, courgette and carrot (or whatever is in fridge, I use >80cal worth)
Thai spice mix (I use the frozen Waitrose one as it's easier than getting separate ingredients)
Use a good non stick pan to dry fry veg in the spice mix (or use spray oil), then add stock to cover, par cook noodles in the mix, then cmake a dent in the noodles and crack an egg in, simmer until cooked. Very filling and really tasty, less than 250cals
Any ideas why the Chinese style egg noodles are so much lower in calories than every other noodle I've come across? Hope it's not a typo, or today's fast is going to go way over!
Made this on Monday, really tasty and even my DH who wasn't fasting was sniffing around the stirfry pan!
That's a great link loulou, there are a few recipes on that site I want to try.
Here's a couple more links from other threads:
Ilovestripysocks posted this:
Tomato and Garlic Soup
91 cals per portion (recipe gives 4 portions)
Very tasty, very healthy & very filling!
summer vegetable curry
207 calsper portion (makes 4 portions)
This totally filled me up! Lovely flavours too.
I'm going to try both of those.
Fancy I have made the soup and it's really tasty
just found this page ....
Marking my place to use one of these tonight and will do some sourcing over the weekend
A few more links from the original thread:
Rolled chicken breast with mushrooms
Vegetable chilli bowl
Stir fry Prawn and noodle soup From SpringGoddess
1tsp ground nut oil
3 spring onions chopped
2 cloves of garlic chopped
2 Thai chillis chopped
1 inch of ginger grated
Then add a combination of green beans, mushrooms, courgettes, cook on high heat.
Add 400g prawns, bean sprouts & bok choi, coriander, 10ml creamed coconut, 10ml brown rice vinegar, calorie free noodles, heat to boil, take off heat and add 1 pt of miso soup & tamari to taste.
Calorie free noodles????? Where can I get these?
How many calories in the prawn soup fancy?
25 recipes under 500 calories (allegedly, if you eat just enough to sustain a mouse). The ideas are good though.
Springgoddess didn't say how many calories there are in the prawn soup. But by my calculation it comes in at about 200cals
I think 400g of prawns alone would be quite a bit more than 200 calories french fancy. How big are they?
I assumed the recipe was for 4 people. I guess we need Springgoddess to come along and tell us.
Sorry, wasn't paying attention frenchfancy
Someone asked about calorie free noodles - they are the [[ http://www.amazon.co.uk/s/?ie=UTF8&keywords=shirataki+noodles&tag=googhydr-21&index=aps&hvadid=13682958588&hvpos=1t1&hvexid=&hvnetw=g&hvrand=14532113571840403414&hvpone=&hvptwo=&hvqmt=e&ref=pd_sl_6wycy2hwvr_e shirataki]] noodles and they're not exactly no calorie, just very low.
hmm will tray again. www.amazon.co.uk/s/?ie=UTF8&keywords=shirataki+noodles
WOW what a find - interesting! many thanks for that I will definitely try these out, just the thing to pad out a stir fry!!!
Just found this
butternut squash and red lentil curry
My calculations give it 226 calories per portion
I've just harvested the butternut squash from the garden so I am definately having this next fast day.
Heres a link to Anilas curry sauces .. I used to get them at our farmers market before I moved to another part of the country ,but now get them mail order. they are So much better than any other ive tried.. all veggie and great for making a curry for a fast day I just drain off most of the oil before I add in a couple of spoonfuls and sweat my base veg (usually onion celery and carrot ) in chicken or veggie stock instead of browning them in oil and if I'm adding meat just put it in after , then the rest of my veggies..
Lentil soup - it's simple, healthy, tasty and filling. Chop one large potato, one large carrot, one large onion and a leek. Sweat for a few minutes. Add 6oz (6 tbsps) red lentils, a tin of chopped tomatoes and enough stock to more than cover. Bring to the boil, then simmer for as long as you like. I usually give it a couple of hours, checking it's not catching, as lentils appreciate a lot of cooking (BTW, don't add salt til they're cooked as it hardens them). It's even better next day and freezes well. I also jazz it up with a few chilli flakes, ground cumin and coriander and sometimes blitz it a bit to make it a bit smoother. Six portions with these quantities, and only 170 cals each!
I had butternut squashf and lentil curry last night, but I did the Hugh Fearnly W. version here (mainly because the thai curry paste I had was VERY out of date
I reduced his 4 tblspns of oil to 2 and worked out the cals at about 300.
It was delicious
I also had the tomato and garlic soup as posted above, very tasty but does need seiving.
I've just had a plate full of roast veg - whatever was in the fridge
and yet more courgettes just tossed in one desert spoon of oil (well rubbed in by hand) and roasted on a non stick tray (I used cauli, broccoli, onion, carrot, celery, courgette, parsnip and mushroom).
On a non fast day I would have it smothered with grated cheese and salsa and wrapped with salad in a tortilla tonight I mixed a large spoonful of yoghurt with some spicy sauce and cider vinegar (to thin it) then I drizzled that all over the veggies. I'm not actually counting calories on fast days (just sticking to veg and salad with the odd egg and a bit of milk / yoghurt) but it's certainly not many.
I always do far more than I'm going to eat and then turn what's left into soup with a tin of tomatoes and some stock
Mumofcrazynamedkids asked me for this chili non carne (Im a vegan) recipe:
Basically its about 600g of low calorie veg (whatevers in season, mainly), with added red kidney beans. I have half of this with a diced vegan sausage plus a small baked potato and maybe some broccoli.
In a small pan I put 2cms of water (I try and use saved vegetable cooking water) and a teaspoon of chili powder. Then I add, in no particular order, the chopped veg. Heres what I used for yesterdays and tomorrows fasting days:
155g celery - 12 cals
95g onion 31 cals
115g cabbage 15 cals
64g carrot -19 cals
100g cauli 31 cals
115 mushrooms 15 cals
200g red kidney beans 200 cals (I cook 500g of dried r-k-beans, then freeze them, so I always have them to hand)
200g tinned tomatoes - 42 cals
10g bouillon powder 24 cals
1 teaspoon chili powder - 8 cals
1 teaspoon mixed herbs - 0 cals
Total 400 calories.
I measured this out onto two side plates (I use a side plate instead of a dinner plate these days) and it came to 7 large serving spoons but I only used three yesterday, since that filled up the plate.
To this I added a Frys vegan sausage, chopped 58 cals
I had this with 120g microwaved potato 86 cals
And I had it with 50g red wine 44
Total 171 (400/7) + 190 = 361 cals
I vary the amount of r-k-beans depending on how many calories I have to play with. This dish works perfectly well with 100g of beans.
You could leave out the beans and sausage and make a perfectly acceptable veg curry I would probably fry the curry powder in a teaspoon of oil (16 cals)
Im always full after this meal especially if I have some broccoli with it.
Tuna rice recipe:-
Fry in 3 squirts low cal spray oil 2 chopped spring onions 10 cal
Add small tin tuna 70 calories
Add small tin tomatoes 49 cal
Add 28g rice 100 calories
Optional stock cube abt 35 cal
Add capers if desired 20 cal
Fry spring onion as above
Add small tin red kidney beans 112 cal
Add tin tomatoes
Plenty chilli flakes
I always add rice together as I think it gives better flavour
So add 28g rice
Aftereight i like the look of the tuna rice - one question, do you add any more liquid or is it just the canned tomatoes?
It varies french, I keep an eye on it & if I think needs more water I pour water into tin of tomatoes & add that gradually. I think it gives better flavour. I have made with fresh tomatoes also in which case I squeeze in some lemon juice for extra zing.
Roasted carrot, red pepper tomato and lentil soup, with rosemary, thyme and chilli.
75g dried red lentils, rinsed
2 onions, peeled and left whole
3 red peppers, split and seeds out
Fresh tomatoes about 5-6 med depending on size (mine were cherry toms and I used about 15)
2 chilli peppers, (more or less or none!)
3 garlic cloves, unpeeled
6 carrots, peeled and sliced
Spray or 1 teaspoon olive oil
2 pints chicken or veg stock
A sprig of fresh rosemary and 1 of thyme chopped (or you could use fresh parsley instead but put that in at the end )
Put all veg in a baking tray spray with oil or drizzle a little on and mix to coat and roast in hot oven for about 45 mins until all is done, ( I didnt need to cover mine but you dont want the liquid to evaporate so you might need to after a while, or take it out before the carrots are quite done as I did )
Simmer the lentils in a little water (just to cover) until tender.
Add the stock, the herbs and the roasted veggies (I leave all skins on except for the garlic cloves ).
Simmer together for 15 20 mins depending on how done your carrots were..
Blend (I use a stick blender), and purée the soup until no lumps remain,
Season with salt and pepper or soy sauce to taste ..
Works out at around 180 cals a big bowlful (depending on how much oil .. These cals are for 10ml oil) and is very satisfying
oh yes , and you need to chop the onions and peppers after roasting before you add it to the stock
You could also save 267 calories on the recipe and 66 cals per serving if you leave out the lentils altogether but it wont be so thick or IMHO so satisfying .. .
5:2 is a Way of Eating, right?
And on feast days you want something special. This cake is that something special! It needs no filling or icing (although you can of course include them) - it's just gorgeous as it is. If there's a moister cake around, please let me know. It's lower in calories than other sponge cakes (no butter or eggs) and it's as cheap as chips.
Easy chocolate cake (Vegan)
165g self raising flour (I use Sainsbury's Basic)
25g cocoa powder
80g vegetable oil
Measure the dry ingredients, sifting the flour and the cocoa powder, then add the oil and water. Stir, initially with a dessertspoon, and then with a whisk, then pour into a prepared 20cm (8") cake tin.
Bake at 180C (gas 5) for 35-40 minutes.
165 flour = 355 x 1.65 = 586
200 sugar = 400 x 2 = 800
25 c/powder = 355 x .25 = 89
80 oil = 900 x .8 = 720
The finished cake weighed 640g. 10 slices at 64g, say, would give 220 calories a slice.
Cost, well, last time I checked, the ingredients came to 70p or 7p a slice.
I've got pics of the cake, plus many more recipes (mainly bread, I have to say) on my blog. I've just applied to Mumsnet to register, but its title is in my profile.
Useful blog here by someone who's doing the 5:2 WOE and blogging about it - plus she's posting her low-cal recipes which look pretty good.
Tin of whole earth baked beans
slice of really good ham underneath
parmesan shavings on top
or do half a tin and put a dollop of scrambled egg or a slice of toast on the side ....
Frenchfancy the noodles you need are Shirataki and mine are zero calories as they are not mixed with Tofu. Mine are pure fibre and can be purchaes from Asian food stores. I bought mine from Central Oriental Supermarkets.
Im off to buy some vegiies and stuff to start cooking some of the yummy recipes.
My favourite fast day meal. Butternut squash and sweet potato casserole
320 cals per portion. I skip the wine, and up the bulgar to 100g (for 4 servings) to make up the calories. It is filling and very tasty. I've been making the 4 servings, then splitting into 2 to cover a weeks worth of fast days for me and DH. Keeps in fridge then reheats fine.
Had this soup today - it was lovely. I forgot to put the cinnamon in but I really don't think it needs it. The ginger gives a lovely flavour.
butternut squash soup
Hello, can I join in? Been thinking about this for a while and decided I was going to give it go and today is my first fast day, tomorrow will be my second and I'll try and have 16 hrs without food from tonight until tomorrow.
Can I ask where people get their calorie info from?
oops just realised I've posted to the recipe threads I'll skoot over to the other thread!
I bought a slow cooker yesterday. i was desperate to try it, but it was a fast day so I made this:
1 tbsp olive oil
1 onion , roughly chopped
1 red pepper
1 green pepper
1 small aubergine
1 small courgette
1 tsp cumin
1 red chilli
2 x 410g/14oz cans mixed pulses in water, rinsed and drained
2 cans chopped tomatoes
1 tbsp dark chocolate , chopped
Put oil into slow cooker and spread around. Put rest of ingredients in and cook on high for 4 hours (I guess 8 hours on low would work too)
Serves 4. 228 cals per serving.
It was really good.
I'm on about week 5 of doing this now and have just started to get the hang of what might work in terms of calories, as I've never tried to count them before. I had been kind of cheating by having an Innocent Veg Pot as my main meal (c.330 calories, depending on the type) then having a half can of soup or similar for lunch and skipping breakfast. I found myself getting really grumpy with it - perhaps that's just getting to used to it too? - and am now doing better by trying to eat more 100 - 150 calorie meals. A typical 150 cal meal might be some lightly fried or baked skinless fish, plus green veg and maybe some lo cal bread, or a slice of turkey plus lots of salad. Any other advances on these mini-meals? I don't think my body can cope with holding on all day and then having a calorie splurge as I then get really hungry after the splurge. And grumpy, obviously! I do hope this diet has the health benefits it implies as my family have a grumpier (and occasionally smellier - anyone else getting this?) member in me recently. :D Although on the plus side I think my jeans are baggier and I actually woke up yesterday wanting to fast - what's that all about?
This is great for a fast day .. sort of like a plate of chips..
MFP has 1 whole 5-6" head of cauli at about 150 cals .. it makes a big bowlful
Roasted cauliflower with Cumin and lemon Juice
Chop up a cauli into small florets and the stalk also , (fairly thin ) . bung in a thin layer on a baking pan (i use 2 trays for a head of cauli as you dont want it to steam) , spray with oil and sprinkle with ground cumin and black pepper spray a bit more oil again over the lot .Roast on high (220c) until starting to lo0k a bit charred round edges about 15 mins
Turn over the pieces , sprinkle some more cumin and black pepper , squeeze lemon juice over and return to oven until nice and charred on edges.. about another 20 mins
Sprinkle with salt and more LJ and wolf down .. ( for elegance try and put on plate first , though I often just eat out of pan its so yummy!)
(I suppose if you wanted to make it more like chips you could leave out the cumin and use S&P and malt vinegar after!
Curried wedges - fried:
Microwave your potato then cut into quarters. Oil your frying pan and fry the cut sides for several minutes - until they've browned a little. Turn them on their backs so that both cut sides are uppermost and sprinkle curry powder over them. Turn them over and fry each side for two minutes more. Serve.
When I'm calorie counting I take a potato weighing 100g (72 cals) and spray the pan with one-cal oil a couple of times. Before adding the curry I spray the cut surfaces with oil. I figure the oil and curry powder add another 15 calories.
If I'm not calorie counting, I just make sure there's enough oil in the pan.
(I used to quarter the potatoes and boil until soft, but, since my wife was microwaving hers I found it just as easy to stick mine in there as well.)
Red Cabbage and Beet Borscht
This makes a rather startling colour but filling and earthy tasting soup (and has no pretensions towards being the real thing), but is great for a fast day.
Serves 6 at 667 cals for the whole recipe so about 111 a portion
1 pack of Sainsbury's Cooked Beetroot In Natural Juices,
2 Medium Onion -
1 Celery stalk, medium
1 large Carrot
Half a Red Cabbage chopped
Smoked Pancetta 110g, 1 pack
400g can Tinned chopped Tomatoes
Caraway Seed I teaspoon
Dried Dill half teaspoon
Fresh - Dill, small packet
Smoked Pancetta 110g, 1 pack
Chicken (or veggie) Stock Cube, 1 cube
Splash of red wine or cider vinegar
Chop up celery onion carrot into small dice , Fry off with pancetta in large pans until soft and then drain off excess fat. (or if making veggie version use spray oil for this stage) .
Thinly slice potatoes (I left the skins on) and add to the pot with caraway seeds and dried dill. Add made up stock add to cover and simmer until pots are tender.
Shred cabbage and chop beetroot and add to the pot with the tinned tomatoes .salt and pepper to taste and simmer until cabbage is tender.
Add chopped fresh dill and splash of vinegar to taste and liquidise.
I like mine with a little crumbled feta on top and a splash of hot sauce (of course as its me!) ..though you could have half fat crème fraiche or sour cream
The veggie version (no pancetta) will be only 542 for the whole recipe and 90cals a portion!!
oh and there should be only ONE pack of smoked pancetta in the recipe if you are making the non veg-version .. Thats a cut and paste error . Sorry
The link to butternut squash curry is broken on previous page so here is the recipe:
Butternut squash curry
2 tbsp sunflower oil
3 onions, peeled, halved and thinly sliced
Salt and freshly ground black pepper
4 garlic cloves, peeled and thinly sliced
2 tsp finely grated fresh ginger
1 small green chilli, halved, deseeded and thinly sliced
2 tsp ground coriander
2 tsp ground cumin
2 tsp garam masala
1 butternut squash, peeled, deseeded and cut into 2cm chunks
100g red lentils, rinsed
About 700ml vegetable stock
400g tinned plum tomatoes
1 big handful fresh coriander, tough stalks removed, leaves chopped
Heat the oil in a large, heavy-bottomed saucepan over a medium heat. Add the onions and sauté with a pinch of salt until softened and turning golden, stirring frequently, about 15 minutes. Add the garlic, ginger and green chilli, and cook, stirring, for about five minutes. Add the ground coriander, cumin and garam masala, stir for a minute, then toss in the cubes of squash and lentils, and stir until well coated. Pour in the stock and tomatoes, crushing the tomatoes against the sides of the pan with a fork to break them up a bit.
Simmer, part-covered, until the squash and lentils are very tender, about 30 minutes, stirring from time to time. Stir in about two-thirds of the coriander, taste and check the seasoning add salt and pepper if desired.
300 cals per serving.
I'm going to do this tonight with some cauliflower rice (50 cals)
When fasting you often need something quick filling and tasty, I find this recipe fits the bill and some or all of the preparation can be done the previous day.
I modify the recipe regularly and my other half who is not dieting eats the same but has larger portions or has a naan bread with it.
I have not written up the calories as it depends on the portion sizes of each ingredient but potatoes and cauliflower are easy to weigh and calculate.
The Basic recipe
Dry potato and Cauliflower curry.
Potatoes approx 75 calories per 100g
Cauliflower larger ratio to potato approx 33 calories per 100g
Spices of your choice, I use a teaspoon of each of the below if im making enough for two.
1-2 tomatoes or you can use a tin of tomatoes if you want to make this recipe slightly less dry. aprrox 21 cals each
Roughly chop potatoes, leave them in reasonable sized chunks as some with break down later.
Boil potatoes ( I boil in the skins and peel after they have cooled)
Cook cauliflower in good sized florets ( you can use frozen cauliflower as it works just as well and is easier to prepare).
In a bowl mix your spices and salt together and mash the tomatoes into the bowl so the spices are all blended in .
Spay a fry pan with Fry light and add potatoes and cauliflower , stir together and add the tomato mixture. Turn the contents several times so everything is coated. Cover the pan and place on a low heat for a few minutes. (Longer if you prepared the veg yesterday and they are cold to start with).
Serve as it or if you like add a squeeze of lemon juice first.
You can add more or less of any spices and it will change the flavour every day.
I often modify this and add peas , onions or a tin of chick peas that come in at 145 cals per half a can. By using tinned tomatoes and a little water you can make this curry a little moister to ring the changes. You can add anything you like depending on your preferences and calories allowed.
I'm blogging all my 5:2 diet low calorie recipes - they generally are under 100 cals for soups and around 200-350 calories for main courses.
I'd love any feedback - check them out in my 5:2 diet recipes section and let me know what you think if you try any of them!
They look excellent Eclecticbabe, and I'd already spotted them online and bookmarked them before you posted on here!
Thanks for the link Eclecticbabe your blog is really good.
This chorizo and bean salad is delicious and only 75 calories a portion.
Nice looking recipe justonemorepie but I'm afraid it isn't 75 cals per portion, I work it out at a whopping 398cals/portion
I checked it as I cook beans often and it didn't look right. It would still make a good fast day dinner.
Well I had a serving of this
tonight. MFP puts it at 315 cals, then I added spinach and had lettuce on the side to take it up to 391 - celery for lunch and a low cal Graze punnet, and I'm in at 500 exactly, and feel stuffed!
What did you use to calculate? The recipe analyser I used put it at 600cals for 1 serving, assuming 4 servings... I like yours better
I use caloriecount.about.com/ I've found it to be pretty acurate when I have compared things I can count.
Seems a big difference though. Did you put teaspoons or tablespoons of oil? (I made that mistake the first time around)
Having this next week:
Healthy Mexican Sweet potato skins
192 cals per half potato - I'll be having 2 halves ;)
Link to fasting recipes from Telegraph via yesterday's Guardian article:
Stella Body Plan Fasting Supper Recipes
spicy prawn noodle soup
Just 200 cals per portion.
Fast Day today and (for multiple reasons all related to the weather) I just didn't feel much like 'proper' cooking this evening.
I scoured the cupboard and freezer and came up with this 'make do' for 268 calories - 50g Sainsbury's wholemeal and white spaghetti (292 calories per 90g), 50g Lloyd Grossman Wild Mushroom pasta sauce (61 calories per 100g) and 100g Waitrose frozen Fruit De Mer (75 calories per 100g).
Here's a lasagne-type dish, layered with potatoes, and it's only 205 calories! Admittedly, it's vegan, and the cheese substitutes are very low calorie - but try it, it's a very tasty dish indeed!
These look great thanks everyone for sharing. Can't wait to try them out.
In response to a certain amount of, what I can only call 'disrespect' towards one of my favourite foods, I've been galvanised to post this calorie counted cheese and tomato pizza recipe.
At 910 cals for the whole pizza, 304c for 1/3rd and 228c for a quarter, you can incorporate it into either a non-fasting day or indeed, into a fasting day!
And, using basic ingredients, the cost comes in under 60p at today's prices!
Should read galvanised into posting...
This is my recipe for Portobello mushroom and halloumi burgers with spicy salsa. First came across this at Nandos and loved it, a veggie burger with a 'meaty feel' to it so started making at home with a spicy salsa and it became a firm favourite with my missus and I.
When I started doing the 5:2 thing, I typed in the ingredients into MFP and was stupidly excited to see its calorie count was only 372 calories for one burger and thus I could eat it on fast days!!!!
I'm sure you could replace the granary bap with something else to get the calorie count further down.
Ingredients (per person)
One large granary bap (142 calories)
Half a roasted red pepper (22 calories)
One Portobello mushroom (16)
40g Halloumi cheese
A good handful of watercress, spinach and rocket salad (16)
Olive oil spray (fry light or similar)
Some chillis (green/ scotch bonnets)
Take the mushroom and remove the stalk. Give each side a couple of sprays of olive oil and some salt and pepper.
Place cap down in a baking tray and place in the oven at 190C. Set timer for ten mins
For the salsa : Take the red pepper out of the jar and drain the liquid back onto the jar. chop the pepper and add in basil (chopped) and some pepper. I chuck in some green chilis and a couple of shards of scotch bonnets for that real kick.
After ten minutes timer goes off add the Halloumi to the tray (give the tray a quick squirt of olive oil spray where you place the halloumi. Put it back in the oven for five mins. After five mins turn the halloumiover and cook for a further five mins
Cut the bap, pile on the salad, add the portobello mushroom, then the grilled halloumi and top with the salsa.
One burger will more than fill you up
Pancake day is fast approaching - but did you know you could make an excellent pancake with just flour and water?
These will cost you approx 1p each - as against 9-10p for those using traditional ingredients - and they taste just as good:
Around 70 calories per pancake - I haven't counted the calories in a traditional pancake, but it's got to be more!
Also flagging up the Hairy Dieters book which gives calories per protion for all the recipes. Lots in there for under 300 calories.
Celery and spinach soup
Mmm just made a yum soup, very easy, too.
2 red onions
6 stalks celery
250g frozen spinach
100g petits pois
4 cups vegetable stock
I sweated the onion/celery in a tiny bit of stock, when they were soft I added the rest of the stock and the spinach. After about 10 mins simmering, I added the peas and then blended, with a few leaves of basil.
MFP says: 293 cals for the whole lot so for 4 servings, it's 73kcal each!
Yesterday, as a change from my usual curry or chilli, I made pasta and veg sauce for my fast day - total calories, less than 300!
It doesn't have to be homemade pasta, of course. 40g of dried pasta comes to about the same as mine - 140 cals.
CHILLI EGGS (slightly adapted from Delia's Complete Cookery Course)
(though on a non-fasting day I would share this with 3 DCs, padding it out with couscous or rice)
4 large eggs
10 sprays Frylight olive oil (she has 3 tbsp olive oil !)
1 large onion, chopped
1 green pepper, chopped
2 cloves garlic, crushed
1/2 tsp hot chilli powder
1/2 tsp ground cumin
1 tsp chopped fresh basil (or pinch dried oregano)
Tabasco to taste
400g can chopped tomatoes
s + p
Fry onion, pepper + garlic in oil spray until softened;
Add chilli, cumin, basil (oregano) + Tabasco;
Mix thoroughly then add chopped tomatoes;
Turn up the heat and let it cook, uncovered, for about 10 min until tomatoes have reduced to a thick pulp, then season;
Carefully break eggs into pan on top of mixture;
Cover and simmer for about 10-15 mins until eggs cooked to your liking (we like them not quite hard-boiled).
Original recipe has 110g cheddar grated over the eggs, which makes it very delicious, but not very fast-friendly!
Total calories (using MFP) = 542-ish, so just over 270 calories per adult portion, and it's pretty filling - though you'd probably want a huge salad or roasted veg or something with it.
Heres my Broccoli and Leek Bake recipe. Ive written this so even people with limited cooking skills can do it so apologies if it reads a bit Janet and John! You can adjust the quanities as you please, just remember to adjust the calorie count if you do.
Serves 2, 250 kcal per portion
1 leek, washed and chopped (Ive assumed this weighs 90g for calorie counting purposes)
All the florets from a whole head of broccoli (Ive assumed this weighs 200g for calorie counting purposes)
100g potato, very thinly sliced (I find charlotte potatoes good, but any will do, exact quantity will vary depending on the size of the dish you use and how thinly you manage to slice it)
Half pint of milk (Ive assumed semi-skim for calorie counting purposes)
Vegetable stock cube (Ive assumed oxo for calorie counting purposes, but any will do)
25g extra mature cheddar cheese, grated (any cheddar will do, I just find the extra mature or vintage cheddar gives you a more cheesy flavour so dont have to spend to many calories on it)
Note: I usually keep the broccoli stalk as I think it tastes good chopped up and chucked in a chilli or a curry
1) Pre-heat oven to around gas mark 6 or 7
2) Boil or steam the broccoli for 5 minutes and arrange in a baking dish
3) Fry off the leeks (if you have a good quality frying pan you should be able to dry fry, or fry in just a dash of water, otherwise, use a few sprays of oil. If you dont have an oil spray pump then add a tiny bit of oil to the pan and wipe it around the pan with kitchen towel before heating which should leave you less than a gram of oil in the pan. If using oil, please remember to add it to the calorie count) and arrange on top of the broccoli florets.
4) If you havent already sliced the potato, do that now before making up the cheese sauce.
5) Pour most of the milk into a saucepan leaving enough in the measuring just to dissolve the cornflour and stock cube. Add a sprinkle of the cheese to the measuring jug mixture.
6) Heat the milk in the pan stirring gently. Do not allow the milk to boil. As the milk reaches simmering point pour the hot milk quickly back into the measuring jug which has the cold milk mixture and stir vigorously.
7) Pour the mixture straight back into the saucepan and continue to heat it while stirring gently with a wooden spoon until the mixture thickens. Dont be tempted to walk away from the pan at this point, but continue gently stirring to avoid lumps.
8) Once the mixture has thickened, pour almost all of it over the broccoli and leek.
9) Arrange a thin layer of potato on top of this and pour the remaining cheese sauce over the potatoes.
10) Sprinkle the remaining cheese on the top and put in the oven.
11) Cook until all the vegetables are soft (testing with a knife if necessary) and the cheese is lightly brown and bubbly. Im not quite sure how long that takes but I usually check it after 20 minutes or so. Sometimes it needs longer.
Note: You can skip steps 2 and 3 if youd prefer and put the ingredients in the dish raw, but this will significantly add to the cooking time.
Roasted carrot , cardamom and orange spiced soup
this recipe taken from this recipe in the Guardian but made 5:2 friendly
Should make 4 portions at 507 the whole recipe and 127 a portion.
8 medium Carrots
Olive Oil Spray 2 /3sprays
Garlic 3 clove
Harissa 1 dessert spoon (or less to taste) and/or half a teaspoon of smoked paprika (mild or hot to taste)
Sun Dried Tomato Paste, 1 dessert spoon (or less)
6 cardamom pods split Chicken Stock Cubes, or cube (made to 1 litre)
Roast carrots and onion and garlic in oven until soft and slightly charred, ( or chop and fry in spray oil .( I think the soup is nicer if the carrots are roasted)
Split the cardamom pods, remove seeds then steep seeds and pods and make into a tea in small cupful of boiling water for 5-10 mins
Chop and add leek to pot with a little stock and soften (if youve stir fried the carrots onions and garlic just add the leeks in after they are soft). If not add roasted veg to the pot after softening leeks.
Add the harissa , paprika if using, sundried tomato paste , the cardamom tea (husks removed but seeds left in) and the chicken stock .
Zest the orange and add the zest to the pot.
Cook until all veg are soft,
Juice the orange and add this juice to the soup along with S&P to taste.
Liquidise the soup .. Add more water if it seems too thick
Obviously (left this out , you can use vegetable stock instead .. DUH! sorry)
Hi all, hope you've had a good weekend. I found this recipe and it is delicious and only 236kcal per portion which seems too good to be true, but will be having it again tonight!
speckers that looks lovely - runs off to supermarket to buy some salmon.
Speckers the salmon recipe is fab but it is slightly too good to be true, cutting the olive oil down from 1tbsp to 1/2 tbsp, the olive oil that wasn't in the ingredients list and they cunningly didn't count - I got 295kcal on MFP. But it is a truly glorious dish - not too fishy, very satisfying both on the tastebuds and the stomach....will definitely make again...possibly even a non fast night - low carb too! Would be perfect for entertaining other fasters. Thank you very much for sharing!
Poached Salmon in lime & ginger with salad leaves & veg (serves 2, approx 250 cals per portion)
2 salmon fillets, skin removed (standard supermarket size 130g each)
1 small leek, sliced
1 tomato chopped into wedges
Juice of 1 lime
chunk of ginger, grated
1 clove garlic
few fine slices fennel
Place the sliced leek and fennel at the bottom of a small oven-proof dish
Put salmon fillets on top
pour over the lime juice, & ginger, garlic, jalapenos & tomato.
Cover with foil or a lid and bake at a medium oven temp (160-170ish) for around 15mins depending on how well you like the salmon to be cooked - can always pop it back in the oven for a few mins if not done enough to your taste.
Meanwhile, steam half a head of broccoli and a handful (technical term) of green beans & mangetout, or whatever colourful, low calorie veg you fancy.
Arrange a generous load of salad leaves (my pref is babyleaf spinach, rocket & watercress) on a plate, top with the poached salmon and steamed veg and drizzle the limey salmon juices over everything.
nb the salmon mix can be poached on the hob in a heavy based lidded pan and if you like the salad mix can be wilted on the top at the end of the cooking.
Meant to say that fennel & peppers are all completely optional and often I'd stick some finely sliced celery in there too or instead of fennel.
5:2 is a Way of Eating, right? (Part no. 2)
Or it's a WOL (Way of living/life).
So we have fast days - feed days - and, one day a week, I reckon, feast days!
And on feast days you want something special. This cake is that something special! It needs no filling or icing (although you can of course include them) - it's just gorgeous as it is. At 134 calories per 42g slice, you could even slot it into your fast days, never mind your feast days!
I have been posting every meal I have during my fast days on a blog I started.
Today I'm having smoked salmon pate wrapped in lettuce for lunch and vegetable green curry for dinner, but I haven't posted these there yet...
One of my fave new discoveries is actually a Nigella one and it's delicious, esp if spinach added to it. One portion is about 225 cals so enough for a chapatti too! www.nigella.com/recipes/view/butternut-squash-and-red-lentil-curry-2777
I'm fasting again tomorrow and will be eating this which looks delicious, for my tea and is only 303 cals www.bbcgoodfood.com/recipes/2121652/harissa-chicken-traybake
Here's another calorie-counted bread recipe - a wonderful pie using bread dough instead of pastry and filled with a hearty, tomatoey veg filling. <270 calories per (large) portion.
Every time I encase something in a bread dough I'm always impressed - and delighted - by how the flavour is enhanced. Of course I realise this applies just as well to other types of enclosure, including aluminium foil, but the way that the ingredients meld together in a bread casing absolutely ticks all my boxes!
How about this fun "Cake in a mug"? Ideal to make with your youngster. Only takes a few minutes in the microwave:
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I wasn't going to have dinner last night but felt like something later on. I made a veg "chilli" with cauli rice and the whole thing was lovely.
Half a can of chopped tomatoes (next time will use a whole can, I had a half can lurking in the fridge needing used up) heated up in a small non-stick frying pan
Add a large grated carrot
Add about 10 sliced up black (green would do) olives
About a teaspoon on minced garlic
7 or 8 chopped up thin green fresh chillies (I like things hot and spicy)
30g of tomato puree
some water from the kettle to keep it moist
While this was bubbling away I whizzed up half a cauliflower in the food processor with a few sprigs of fresh coriander. I transferred the cauli/coriander into a bowl. I picked out two large lumps (crap processor), sliced them and threw them into the chilli. Micro'd the whizzed cauliflower, covered with a plate, for 3 mins.
When done I poured over the chilli and topped with 15g of grated cheese.
The calorie count was 276 for the whole meal. I'd probably use less tomato puree if I used a whole tin of tomatoes next time which would reduce the count.
It was a huge bowlful, very tasty and filling.
Prawn noodle stir fry is my favourite fast day standby:-
Half tablespoon sesame oil 60 calories
M&S peashoot & veg stir fry 280g 80 calories
M&S rice vermicelli noodles 50g 185 calories
Diced chilli garlic & ginger to taste around 20 calories
2 tablespoons Kikkoman gluten free soy sauce 20 calories
M&S large peeled king prawns 140g 98 calories
Total 463 calories (if my maths is right)
That's a massive portion sometimes I eat the whole lot sometimes not! Obviously fry above soak noodles & then add into pan give a good mix & eat.
Oh if you like your stir fry extra spicy (like me) avoid breathing on people the next day.
Aubergine Chickpea and Spinach curry
serves 4 huge portions at about 200 cals each
1 x 400g tin chickpeas
2 medium aubergines, cut into cubes
2 onions chopped
A couple of sprays of olive oil
2.5cm knob of fresh root ginger, grated
4 cloves of garlic,
1 hot chilli pepper, seeded and chopped (more or less depending on how hot you like it)
2 tsp ground coriander
2 tsp ground cumin
½ tsp Turmeric
3 cardamom split
1 x 400g tin chopped tomatoes
225g spinach, chopped roughly
Bunch of fresh coriander chopped
Vegetable stock cube made up to about 400ml
Stir fry the onion in a couple of sprays of oil to brown, adding a little stock if it seems to burn
Add the aubergine cubes and just enough stock to keep them moist,. Add the ginger, garlic chilli, coriander and cumin and stir fry a little taking care not to burn the spices. Add the tomatoes and their juice, the turmeric the cardamom the rinsed chickpeas and the rest of the stock or water Bring to a fast simmer the turn down heat and cook for 25 minutes, or until the aubergine feels soft but is still in cubes. Add the spinach and cook for a further minute or two till the spinach is wilted . Add the chopped coriander ,
Season with salt and pepper, and serve. This is even better made the day before you want to eat it . and good with a dollop of 0% fat yoghurt and some more fresh chopped coriander
Just finished fried Jackfruit - the below does 2
1 small unripe, immature
or mature jackfruit (500g)
3ml cumin seeds
5ml vegetable oil
3 chopped onions
2 chopped, hot chilies (?)
2ml turmeric powder
40ml desiccated coconut
20ml lemon juice
with courgette noodles and a few cashew nuts - 353 cals in total! Very very yummy!
Celery soup serves 6
1 whole head celery incl leaves
900ml veg stock
Chop onion and celery finely. Peel and dice potato.Fry onion gently in butter until a bit soft. Add potato and celery. Cook gently with lid on for 5 mins. Add stock and bay leaf. Simmer for 30 mins until soft. Whizz in blender. Return to clean pan, stir in milk and a grating of nutmeg and gently heat through. 110cal per serving, if you manage to get 6 servings out of it.
Here's a 125 calorie 'cheese sauce' - vegan, so it's healthy, and very tasty:
Sugar snap peas :- a whole 150g bag.. eaten raw in front of the computer..
..53 calories [grin[
Here's a spicy tomato soup. Tin chopped toms,3 tablespoons butter beans,handful chopped peppers,garlic,smoked paprika, chilli flakes,pinch sugar,lemon. Just roast peppers & garlic. Meanwhile heat toms n beans in one pan. Add roasted peppers & Garlic,TSP paprika,chilli powder and flakes and sugar. Whizz with blender. Add squirt lemon juice. Add hot water until consistency you like. 270 cals'v filling and healthy and cheap! Best served next day.
One pot Moroccan chicken. Only 324 cals and looks lovely. You could have with a little brown rice to take you up to 400 or so cals. www.bbcgoodfood.com/recipes/2468641/moroccan-chicken-onepot
Chilli chicken soup (though more like a stew!)
2 chicken breasts - poached and shredded
1 green and 1 yellow pepper - chopped
1 onion - chopped
1 clove garlic - crushed
1 chilli - finely chopped
1 400g tin chopped tomatoes
1 400g carton passata
500ml water or veg/chicken stock
1 tin kidney beans
1 tin borlotti beans (or any others you fancy)
1-2 tsps chilli powder (dependent on how spicy you like it)
1 tsp ground cumin
1 tsp cayenne papper
1 tsp smoked paprika
1 tsp dried parsley
Fry off the onion, peppers, garlic and chilli until soft (10-15 mins - I use spray oil, but olive oil is fine). Add the tomatoes, passata, stock/water, beans and spices. Stir well and simmer for 25 mins.
Add the chicken and parsley, stir well and simmer for a further 5 minutes.
MFP tells me that a portion of 1/6 of the recipe is 160cals and 1/4 of it is 240.
Yellow Thai Veg Curry
150g fine green beans
1 small can of bamboo shoots
1 400ml can of Kingfisher light coconut milk (could use another brand - just check cals)
Simply Thai yellow curry paste (1/3 of pack)
Chop all veg up and cook for a few minutes, until leeks start to wilt. Use spray oil.
Add curry paste and cook for another few minutes.
Add coconut milk and simmer until the veg is soft.
Serve on its own or with a poppadom (only 37 cals). Makes two big portions.
I usually add some fish sauce to taste too. Sometimes vary the veg.
Egg White Omelette
1 whole egg
1 egg white
1 tsp oil
Heat oil in a small frying pan. Whisk egg/egg white with salt/pepper. Pour into the frying pan. Flip when it's a bit bubbly but firm. Cooks really quickly. Could sprinkle on a teensy bit of parmesan.
Hi, i just started and did my first Fast day on Monday and then on Wednesday. Which i found quite easy! I made Soup which was a breeze to make as a bit ago i bought a Soupmaker. You can make Smooth Soup in 21mins and Chunky in 28, you can also make Smoothies. But i don't want to just do Soup all the time and any nice Breakfast tips Please! Really need to lose weight! Thanks
am still soldiering on though haven't been on the main thread for a while. On the advice of many on here I have changed to using mainly vegetarian recipes on fast days (I need bulk to feel full). This site has lots of good recipes I have been using: http://5-2veg.tumblr.com/
Otherwise if I am getting hunger pangs before bed I eat some plain low fat yogurt with some wheatbran mixed in. I have found that keeping my fibre levels up helps on fast days.
Potaje. Serves 4.
100.0g Macaroni, raw
ave. portion, 60g Onions,
1 med. Courgette,
1 Large Carrot,
2 stick, 30g Celery,
1 can Sainsbury's Italian Plum Tomatoes in Tomato Juice
200g Spinach, Frozen, Boiled In Unsalted Water
Dry fry onions and courgettes with half a teaspoon of smoked paprika.
Add tomatoes and all the other veg, fill can of tomatoes with water and add along with a good pinch of italian herbs. Add pasta. Serve when pasta is cooked.
I serve in a bowl with a tablespoon of grated cheese on top. It's really filling and 172 calories per bowl.
only a fee cals left and want a big bowl of food for under 50 calories?
spicy White Cabbage ...yes,, white cabbage
shred 200g white cabbage into a bowl, squeeze a little lemon juice over ,cover and nuke in microwave until tender with still a little crunch.
sprinkle on some soy or chilli sauce (or both if you are me ).. black pepper and eat .
it really is good.. but better if you can afford the cals for some tomato sauce or something with it . so you cab pretend you are eating spag bol or something ..
For anyone practicing 5:2 there are 2.5 times more eating days than fasting days!
Here's a wonderful dish that really sticks to the ribs - and one you would have approached with great care before beginning this WOL! Now, of course, there is no need to worry!
It's a very simple recipe, which, at it's most basic, should take less than 30 minutes to make. I regard lentils - red lentils in particular - as being a fast food. And, of course, it's a very economical dish.
Hello fellow fasters! Have a wee look at my 5:2 blog if you're looking for food inspiration - there are lots of fast day recipes on there, as well as ready meal/convenience food suggestions: http://fastdays.wordpress.com/ Hope you find something you like! :-)
Sorry - should have converted the link. Let's try that again! fastdays.wordpress.com/
I've tried this recipe for 60 cal chocolate pots and it's really good.
In a shallow bowl, mush 2 anchovies.
Add 2 good blobs of greek yoghurt or quark
Season with black pepper and a dash of lemon juice.
Arrange 4 quartered artichoke hearts (from a tin, drained) and some thick slices of cucumber over the dressing.
Sprinkle with fennel seeds, snipped cress, or chopped parsley.
Serves one, 80 calories
I've just made my first Thai curry! And it's left me wondering why it took me so long to get round to it!
I promise that a tin of coconut milk will be on my weekly shopping list from now on!
Here's the recipe - calorie counted, and great for a fasting day:
I made the Thai curry again - and stupidly used a low calorie coconut milk. Not a good idea, and not something I'll do again! I've got the other half in the freezer, but I can rescue that by whizzing up some coconut cream and adding that! [Phew!]
Here's an eggless 'omelette' recipe, very tasty, vegan and gluten-free!
Made with gram (chick-pea flour) and served with curried potato wedges and broccoli, the meal works out at around 370 calories.
Made this last fast day and it was beautiful and hubby (non faster) loved it too:
Cod and chickpea Spanish stew
Sorry, hope it works this time!
Two new recipes from me:
Soy-ginger baked fish with greens (Serves 2, 250 cals per serve)
400g white fish fillets. I buy these in frozen 100g portions and do two parcels per person.
1 head broccoli, chopped into small florets
1 bunch asparagus, snapped
1 bunch bok choy
Generous handful of fresh coriander
Pre-heat oven to 180C. Lay each fillet on its own big piece of aluminium foil on baking tray. Divide vegetables and arrange on top of fish. Scatter coriander all cheffy-like over the lot.
In small bowl, combine:
2-4 cloves garlic, finely chopped or crushed
1 tbs chopped ginger
1-2 tbs soy sauce
1 tbs mirin
A big glug of lime juice
Divide sauce by portion and drizzle over fish and vegetables.
Close up each piece of foil to create individual parcels - 2 or 4 depending on fillet size.
Bake for 20-25 minutes. Serve in foil.
NOTE: I 'costed' this out very strictly, so even the, say, 5 cals of garlic etc are counted. You can make it even lower cal by changing the broccoli for spinach or something leafier. If you want something heartier, 1/3 cup of cooked rice per person will take you to a 350 cal meal.
Spicy Harissa chicken and lentil soup (serves three, 250 cal per serve)
1 tbs olive oil
1 medium onion, finely chopped
2-3 cloves garlic, finely chopped
300g lean chicken breast, no skin, thinly sliced
1 bunch spinach, washed and chopped
1 large carrot, peeled and diced
500ml chicken stock
2 tbs Harissa spice mix (I buy a ready made mix so I can't break this down accurately, sorry)
2 tsp hot cayenne pepper (omit if you don't like spicy food)
1 - 2 tbs lemon juice
Handful of fresh coriander.
Saute onion and garlic in oil until softened. Add spices and stir for one minute or until fragrant. Add chicken and stir to coat in onion mixture. Add chicken consomme, spinach and carrot. Simmer for 10 -15 minutes. Add cayenne and lemon juice. Divide between bowls and add fresh coriander.
NOTE: If you want this to be a bit more indulgent, use chicken consomme instead of stock, but it'll cost you another 30 cals per bowl.
Argh! Noooo, I forgot to say about the lentils.
Add one can of brown lentils (rinsed, drained) to soup when you add the vegetables.
In the last two days I've made more Chelsea buns than I have for a long time.
We have my mother in law staying, ATM, who's a great fan of my CBs - she had 3 yesterday. So I made a batch of a dozen on Thursday evening (and managed to resist them since I'm now in NES mode - No Evening Snacking).
Then on Friday morning, in my Family Learning session at Halcon PS, they'd opted to make CBs, so we made another three batches. Following this, I stay on for another session with some youngsters from year 4/5, and we made 5 more.
One of the teachers, who's following this WOL, asked me for the recipe, calorie counted, if possible - so here it is:
Oops - cut and pasted this from another forum. Here's the clickable link:
These are the ones I have in the freeze so far -
Golden Vegetable Soup -
820g peeled and deseeded butternut squash
300g peeled carrots
300g peeled pasrnip
150g peeled onions
2 garlic cloves
1/2 tsp sunflower oil
1 litre boiled water
1 veg stock cube
Fresh ground black pepper
Fry off onions and garlic in oil and a dribble of the water. Add the rest of the ingredients and boil for 40 mins. Blitz. So so simple and FULL of flavour. Makes about 8 portions at 113 or 6 at 160. The 8 portions is a decent size IMO for a lunch.
Vegetable Chilli -
100g peeled onions
2 garlic cloves
30 tomato puree
16g red chilli pepper (1 average sized chilli)
1 small tin chopped tomatoes (227g)
100g green pepper
100g Red/yellow/orange pepper
160g drained weight kidney beans
1/2 tsp sunflower oil
1tsp mixed herbs.
Fry off all the veg in the oil and a dash of water, once the veg is soft chuck everything else in and a cup of water and leave to stew for an hour. makes 3 good sized portions Served with 50g cooked rice this is 260 cals!
Bean and Sausage stew -
6 rashers of dry cure back bacon
3 garlic cloves
100g red pepper
400g tinned tomatoes
400g tinned borlotti beans in water (drained and rinsed)
400g tinned Cannellini beans in water (drained and rinsed)
400g tinned butter beans in water (drained and rinsed)
1 chicken/veg stock cube
2 tbsp olive oil
1 pack (228g) Mattesons reduced fat smoked pork sausage
Fry off the bacon, onions, garlic, celery and peppers. Add everything else to the pan and enough water to JUST cover everything. Add pepper (no salt as the bacon and sausage contain a fair bit) leave to for 20 mins. Remove from the heat and leave for 1 hour to improve/rest. Makes 7 good portions and comes in at 325.
Ok, not a recipe but a meal idea.
M&S Count on Us ready meals. Almost all under 500 calories. They are absolutely lovely. I just had the haddock mornay - lovely cheesy sauce, mashed potato, peas - great portion size. Only 325 calories. I have an Oats SO SImple porridge pot for lunch then one of these when I get home. That gives me about 539 calories n total.
marking my place here - just started today so will out some of my recipes up when I get going.
I discovered this the other day and its yummy (tracked the cals in Mfp and I got it out about 101 cals a slice):
First time I poked holes in it and soaked in some lemons juice. This time I added 2tsp of cocoa - not quite chocolaty enough so will try 4 next time.
Bum, sorry wrong thread I think for that. However it is great for non fas days. Doh
Not the wrong thread at all. For 100 cals it could be great for the end of a fast day to stop the munchies.
That's good then! And the slices are quite large (1/8th of a cake, I make it in a brownie and it fills it nicely)
Sorry, but I have not read the whole thread so apologies if this link is a duplicate:
100kcal snacks for fast days and for those of us who are snackers on non-fast days.
Thanks for these ideas!
Marking place. I'm just starting 5:2 and its my first fast day - it's going ok so far. I am trying the roasted cauliflower posted upthread for dinner tonight!
Hopefully I'll be able to add some recipes soon!
I've remade the cake with 4 TSP cocoa (about 8g) and its lovely. The original sponge recipe is quite sweet so no extra sweetening needed. It did bake a little heavier but thats fine too. 110 calories for a large slice. Yum yum.
Paintingrain - I did the stew last night on your recommendation. It was delicious. fed all 3 of us with enough for me to eat on a NFD tomorrow!
Very grateful to eclecticbabe for her post, as now I know about zero calorie noodles!!!!
I'm off to Holland and Barrett tomorrow to get some for my next fasting stir fry.
My recipe is for thai veg soup
1 onions and 2 garlic cloves sweated in a pan
a head of brocolli
Once very all soft, blend and add thai seasoning to taste (I like it quite spicy)
You can use any veg and any proportions you like and can add some grated block coconut but this does add on calories!
Freezes well, great for low cal lunches
I originally did this as a weight watchers soup and it was called no cal soup (no coconut) but on the 5:2 keep seing calories being added up for veg when I thought that you used more calories processing many veg than they are worth no were in effect, free? Is this still right or not true for this diet?
Here's a simple, tasty, veg curry - comes in at around 165 calories!
Here's a site for Indian food lovers. The recipes are vegan.
I couldnt get the link for the squash/ lentil curry so made my own it was very delicious....
1 onion chopped
2 garlic cloves grated
1 thumb siize root ginger grated and 1 finely chopped chilli ( or chilli paste)
500g cubed squash
5 tomatoes roughly chopped and/ or a tin of chopped tomatoes(see below)
100g red lentils
garam masala, cardamom pods x3, turmeric and cumin
fresh coriander and baby spinach.
1. soften the onion in a pan with a little olive oil, add the squash .
2. add the spices , ginger and garlic and just cook for 60 secs till amalgamated.
3. add lentils tomatoes and a bit of water .
4. bring to boil ,then simmer for about 20 mins till squash is soft,adding a bit more water if the lentils start to stick to the pan. I added a tin of tomatoes at this point because it didnt look tomatoey enough for me!
5. Add a big handful of spinach and coriander in the last 5 mins until spinach wilted.
By my calculations this comes to approx 600 cals for the lot( and thats an over estimation of the spices etc..) . I made a large saucepanful and had about a quarter of it which I make 150cals
Here is a delicious spicy aubergine stew only 150 cal per portion too
Ok, by popular demand, here is Indian Beans on Toast!
Tin of baked beans (I believe HP are the lowest variety on offer....)
Onion - half onion is probably enough - diced
Green chilli - chopped small
Gently fry off half an onion, half a chopped green chilli (or more if you like it hot!) with a tsp of garam masala and quarter tsp of salt until nicely softened.
Once softened add tin of beans and cook to your taste - sludgy or non sludgy!
I have half a portion of this with two quorn sausages and one piece of toast and it comes in just under 500 cals. Yum!
Indian veg recipe- I've had this 2 weeks running it's very delicious. Haven't calorie counted it but it's just veg and spices so very low cal.
Low cal spray oil stuff
1/2 tsp whole cumin seeds
1/2 tsp salt
1 tsp hot chilli powder
1/2 tsp Garam masala
Juice of 1 lemon
1 or 2Red bell peppers cut into 1-2 cm chunks
Courgettes sliced 1cm thick then halved
Green beans topped n tailed then cut into 1-2cm chunks
Wash chopped veg in colander in cold water
2 -3 smallish tomatoes chopped
You can also use aubergine or runner beans and whatever quantities you fancy.
NO GARLIC, GINGER, ONION OR FRESH CHILLIES! Don't be adding water or tinned tomatoes either!
Spray a wok with oil.
Heat oil and add cumin. Don't let it burn, keep stirring and lift off heat if you need to, till it smells nice.
Add peppers and cook for 2 mins.
Add beans and cook 2 mins.
Add courgettes/aubergine and cook about 5 mins.
Then Add turmeric stir and cook 2 mins
Then Add salt stir cook 2 mins
then chilli powder stir cook 2 mins
add tomatoes stir.
Add a lid and turn down.
Cook for half an hour at least till veggies are very soft.
Add Garam masala
Add lemon juice
Serve, adding salt if needed.
Just made these for the first time - I promise you it won't be the last!
Either 145 calories or 75 - depending on whether you share them or not!
I've just rediscovered trout! As an alternative to salmon it has half the calories, hardly any of the fat, and the same amount of protein.
Sainsburys were doing 2 fillets for £4, so I had one last night baked in a foil parcel with some sliced mushrooms and basil (and a glass of wine as it was a NFD, but seriously, low enough cals to use on FDs)
Today is a fast day and I'll be poaching the other fillet in a splash of lemon juice and water in the microwave, accompanied by some steamed asparagus. And a sort of healthy tartare made with fromage frais, capers and gerkins.
One trout fillet is about 120 cals.
Moroccan chickpea stew (makes 8 portions)
Large onion, 2 crushed cloves of garlic, 1/2 grated ginger root and 4 celery sticks finely diced sauted in squirt of oil-spray and 1/2 tsp ground cumin.
When transluscent, add a moroccan seasoning mix (I used asda), juice of a lemon, 2 x 400g cans of drained, rinsed chickpeas, 1 x 400g broad beans, 1x 400g tin chopped tomatoes. Add enough hot water to be visible but not cover the pulses.
Bring to just below the boil and simmer for about 30 mins. 1 serving (a ladleful) is approx 110 calories.
Very nice with couscous or quinoa. Or flatbread.
I have recently discovered that if you slice up an onion and whack it in the microwave in a lidded bowl with a splash of water, it will cook with no oil.
I usually give it about 1 min 20 and then check it.
I have always struggled to either 'dry fry' an onion or fry one with a few squirts of the spray oil. It just doesn't work for me!
"Whack in the micorwave with a teaspoon of water" works for so many vegetables!
I had a delicious dinner tonight - around 200 cal.
Poached (in water) salmon fillet on boiled spinach (both from frozen) squeeze of lemon juice on side.
Two tomatoes chopped finely with a third of an onion chopped finely mixed with clove of fresh garlic and a dash of balsamic. Dotted the tomato salad round the fish which was on top of the spinach. Looked so pretty and was v tasty. Would serve it to guests if it also had a carb.
Prawn & Noodle soup (pic on my profile)
As it's nfd, it has twice the amount of noodles I would use on fd but is still only 380 calories.
Spray of oil, 1 grated clove garlic, 1 tsp chilli paste, 1/2 tsp grated ginger. Warm gently in pan. Remove from heat and mix in half a pack of jumbo king prawns. Stir thoroughly, cover with foil and leave to sit in warm marinade for 20mins (or until defrosted).
Add 70 dry grams of rice thread noodles. Add water to just cover. Add 150g of stir fry mix (also from freezer).
Bring to simmer. Leave on very low heat with lid on for 10 mins or until prawns are pink.
Lovely experiment last night with a pack of zero noodles (15 cals for the whole pack)
Rinse the noodles well.
Dry fry them in a frying pan. Move them to one side of the pan and add 3 sliced mushrooms, a few asparagus spears chopped into pieces, and 2 spring onions, sliced on the diagonal. (50 cals for the veg) Squeeze half a lime over them and cook for a few minutes until the veg are soft. Add half a pack of defrosted scallops (80 cals)to another part of the pan, and sear them on all sides for a couple of minutes.
Bring everything together and add 100 ml (about 1/4 can) of light coconut milk (70 cals), and a good blob of tom-yum paste (50 cals). Stir well until everything is coted in teh sauce, serve in bowls with a sprinkle of sesame seeds (15 cals)
Should be around 280 cals for one very generous portion.
It's my one year anniversary of doing the 5:2
on and off and here is my favourite fast day dinner, oatcake with bacon and cheese. This is the soft pancake-like oatcake from the north west of England, not the Scottish biscuit style. If you can't buy these in your part of the world, they are not difficult to make and I can root out the recipe if anyone wants it.
1 oatcake (120 cals)
2 slices thin cut well-trimmed back bacon (100 cals)
1 slice processed cheese (55 cals) or you could melt a little cheddar
Warm the oatcake add the grilled bacon and warm or melt the cheese on top. Roll up and eat!
Ta-da! A comforting filling meal for 275 calories.
Fantastically helpful thread. As I get more experienced will contribute!
As an alternative to a 36 hour liquid fast, I try and reduce my calories for an evening meal as much as I can.
Here's a 140cal vegetable curry, with 100g of broccoli, which is very filling!
It's also useful for those who eat 2 or 3 small meals on a fasting day - not everyone just has the one meal.
Currently breaking fast with this mushroom stroganoff (apologies if already shared by another):
It's allegedly for 4 people (90 cals a serving), but it's not a huge amount so we're having half each and having it with 100 cals of wholewheat cous cous.
Almost (M&S) Souper Green Soup (Laska's version, just as yummy)
Serves 6 Total:535 cals
Per Serving:89 cals
(it may freeze but i've found it keeps well in the fridge also )
Frozen Peas, 100 g
Celery, 4 sticks
1 Packet of Watercress, Spinach and Rocket Salad, chopped a little (or mixed leaves, any that you like)100 g
Potato, 1 medium diced
Asparagus Spears,6 chopped (I used frozen)
Vegetable Stock Cubes , 2 cubes made into a litre of stock(Kallo Organic are nice)
Fresh Mint Leaves, small handful to taste chopped
Coriander Leaves, small bunch chopped
Parsley Leaves - small bunch chopped
Sprig of Dill leaves chopped (or half to 1teaspoon of dried dill to taste)
Onion, 1 medium
Cabbage - Green a couple of leaves shredded optional
Olive oil 1 teaspoon
Salt, fresh ground black pepper and /or soy sauce (and Franks or Tabasco to taste if you are me)
Chop onions and celery and sweat in the oil ( you could just do it in stock or water to save 125 cals but its nicer with a little olive oil) add the diced potato and the stock and cook until tender but not breaking up .When veggies tender add asparagus. Peas, cabbage if using and more water if you think it needs it and cook until veg is tender , add the herbs and salad leaves to wilt .. season to taste . I like black pepper soy and chilli in mine!
I dont whizz mine, preferring it chunky ..yummy and filling
(The M&S version uses Edamame beans which i haven’t been able to get so have used peas. I have seen frozen but they are quite high in calories about 60cals for 50g )
Hi I am a newbie looking for inspiration. Judging by these posts the Scottish Slimmers recipe books I have will be suitable. Will post the recipe for Red Onion and Tomato soup very soon. Delicious!
Gok Wan's new book "Gok's Wok" has lots of gorgeous recipes for under 500 cals!
Here's Vietnamese Salad, at only 65 cals.
1 1/2 tbsp fish sauce
juice of 2 limes
2 tsp palm sugar or agave nectar
2 tsp sesame oil
2 fennel bulbs, trimmed and finely sliced
2 carrots, peeled and finely sliced
1 cucumber, peeled, deseeded, cut into half-moos
3 tbsp fresh mint
3 tbsp fresh coriander
Mix the fish sauce and lime juice. Add the sugar, sesame oil and mix
Put all the prepared veg and herbs in a bowl, and toss int eh dressing.
This thread is very helpful. I've been doing 5:2 since the end of July (with 2 weeks doing 6:1 on holiday!).
I tend to stick to the same things and they look similar to lots of the recipes posted:
Lentil Dahl from a sainsburys recipe. About 200 cal depending on portion.
Half pot of carrot and coriander soup with rice cakes.
Vegetable stir fry with a bit of soy and stir fry oil, add zero noodle- comes to about 150cal.
Salmon fillet or turkey steak with oven roasted aubergine, courgette and mushroom, about 250 cal.
Veg curry or chilli, with Jamie Oliver's cauliflower rice- very low calorie.
2x quorn sausages with a baked sweet potato and either stir fry leeks and veg or oven roasted-about 250 cals depending on whether you eat the skin.
Large salad with prawns or tuna, with handful of mixed seeds from Lidl and some sliced beetroot.
That is what I tend to have with a few changes here and there if I get bored.
Great thread here with lots of ways to use cauliflower in recipes.
Considering seared scallops for dinner tonight. My cupboard is bare but I do have some scallops in the freezer.
or maybe scallops with pancetta and leeks substituting chorizo for the pancetta and doubling the recipe to make 500 cals
I'm going to mash a boiled egg with some greek yoghurt, and spoon that into celery sticks, then drape some wafers of pastrami over the top.
Haven't read all the thread, and I'm a newbie to this, but I had the following for lunch today and I think it came in at 80 cals:
Miso soup sachet
Half a pack of diet noodles
A third of a tin of tuna
Tbh it could have done with some more flavour (ginger perhaps?), and I think next time I'd chuck some carrots in too, but it was ok. Trying the butternut squash/sweet potato stew tonight, but with couscous as we don't have bulgar wheat!
Marking my place so I can come back to find these recipes - so many good ideas!
The Times on Satuday had a good pull-out section of 100 cal snacks and 400 cal main meals. Now, it was part of a feature on Varady and her every other day approach, but the recipes are still viable. I'm trying teh courgette and chorizo tomaot dish tonight.
For pinterest users take a look at this board:
Crispy chorizo slices on a bed of courgette ribbons in tomato sauce.
Vietnamese Chicken curry - note, can be done in slow cooker - 250 cals per portion. Have with veg on FD, add rice on NFD. Serves 4 (but could easily halve quantities):
4tsp sunflower oil
12 spring onions, shredded
2 cloves of garlic, finely chopped or crushed
500 g cubed skinless chicken breast
2tsp ground turmeric
1tsp ground ginger
1tsp ground cumin
1 stick lemon grass, finely chopped (I didn't have any, used easy lemongrass paste and a bit less oil to fry in)
2 green chillis, deseeded and finely chopped
1 tin light coconut milk
Heat the oil medium-hot in large frying pan or wok. Fry onions, garlic and chicken for 3 minutes. Add the spices and fry for another couple of minutes. Transfer to a casserole dish or slow cooker, add the coconut milk - if the chicken isn't covered add a little water. Cook at 140C for 2 hours or 5 hours in slow cooker on low.
Garnish with fresh coriander.
Just had a lovely lentil dahl from Hugh's veg book, found the recipe here;
I was making just for me so used 60g of lentils and about 250mls or so of water and half a teaspoon of oil for the onion. I reckon it came in at about 370 cals.
I served with a crunchy green salad and roasted butternut squash wedges. So yummy and filling!
I'm not sure these are strictly fast day delights but they seem to come up on the main threads at regular intervals! (Courtesy of bigchocfrenzy and others)
DEVIANT DELIGHTS to enjoy on 5:2
For newbies and a reminder to old hands
- Make your porridge or oat bran as usual
- Add a generous heaped teasp of peanut butter and
- EITHER a heaped teasp of nutella OR 10-15g of dark choc, chopped up
- Stir through
Deviant Rice Pud
- Make your rice pud as usual.
- Then, hot or cold, however you want it
- Add a heaped teasp of peanut butter
- Stir through
If you love cooking and want some tested free recipes to cook for fast days, that your family will love too, please come and join us on Facebook, where there are delicious recipes from around the world (and friendly banter!) for Nought pounds Noughty Nought pence! I cook many of the posted recipes from my whole family, and bulk out their portions with potatoes, rice, pasta etc. so we can all eat together You'll be winning even more than Charlie Sheen! The group can be found at https://www.facebook.com/groups/186154211559064/
Venison meatballs in spiced tomato sauce
300 calories per serving
Serves 2 (6 meatballs each)
1 tsp olive oil or frylight (can omit 20 cals per portion if not using olive oil)
1 large white onion, chopped
2 cloves garlic, chopped
generous sprinkle of favourite dried herbs
small sprinkle of chilli flakes or chopped fresh chilli to your taste
1 pack 12 venison meatballs - I used these
1 tsp marigold bouillon or stock cube
Heat the oil in a heavy based frying pan and add in the onion, garlic, herbs and chilli. Cook gently on a low heat for 15-20 minutes - this stage is important as it brings out the sweetness of the onions and adds a depth of flavour to the dish.
Once the onion mix is soft turn up the heat and add in the meatballs, brown them for 2 to 4 minutes then add in the tin of tomatoes and bouillon powder/stock cube. Let it bubble for a few minutes then turn the heat down and simmer for as long as you can wait. If the mixture is starting to dry out do add a little water - I added tablespoon of chicken stock I happened to have in the fridge. The sauce should be thick and unctuous on serving not liquidy.
Serve with salad or veg (not included in the calorie count above)
I'm sure it would work well with turkey meatballs too.
If you don't like spice then omit the chilli
I posted on the other 5.2 thread.
Im on a FD today- I have some jumbo prawns that need using - really fancy a nice soup/broth.
Any one have a delicious soupy recipe for my dinner tonight?
Recipe idea to go with curries to trick your brain into thinking you've had a lovely hunk of naan bread:
Add toasted nigella and cumin seeds, fresh chopped coriander and a dash of salt and pepper to a dish of plain yogurt. - hardly any calories but the aroma of freshly warmed naan!
Goes extremely well with Laska's aubergine, chickpea and spinach curry upthread.
You can never have enough curry recipes, IME!
I'm always trying to lower the calorie count in my fast day dinners - here's one for less than 100 calories - my lowest calorie one yet!
That's reminded me - the nigella seeds taste better raw! Last time I made a batch for yogurt to accompany curry I had to throw the whole toasted batch away. Do toast the cumin seeds though, or just use nigella seeds.
98 calories eh B&W You could eat it with some dhal too. yum yum.
I love the look of this recipe:
Beef in black bean sauce
But I'm struggling to understand:
1. Where is all the fat coming from? The ingredients look pretty low-fat.
2. What is the cornflour for? Nasty!
The fat is probably from the beef, it doesn't look particularly high in fat.
Ugh, I hate corn flour too, I'd rather just have a slightly runnier sauce.
Simple store cupboard salad:
One jar of oriental/ asian salad - they often sell these jars in Lidl or BM Bargains. Contain beansprouts, shredded carrot and mushroom, and 190g drained contents is about 60 cals.
For protein, add a 100g tin of drained tuna flakes for 100 calories. Some tinned prawns or crab meat would work well too.
A squeeze of fresh lime juice and a splash of fish sauce turns it into a Thai salad.
As regular readers will know I generally try and reduce my FD calorie dinners as low as possible - a <75 cals veg curry being my record.
But for some reason, yesterday, I thought I'd reverse that trend and see how many I could come up with.
I made a chilli non carne with chick peas - which was a m a z i n g!
Bu, even accompanying this with a portion of rice, I couldn't exceed 400 cals. This leaves enough spare cals for 100ml of beer before dinner and 50ml of wine with the dinner. And still you could have two squares of dark chocolate to bump you up to the 600 allowed for a bloke.
marking my place. just about to start the diet with DH tomorrow. bit worried about what to eat but there are some good ideas here
Sorry am jumping in having only skimmed previous pages but ... Does no one else fast all day and have 500/600 cals in the evening? All the 5:2 recipes seem to be 2-300 cals.
I can bump them up so not major prob just wondered!
Last night was quorn chicken stir fry (onion, red pepper, carrot = what I had in fridge!) with an Aldi sauce and a nest of noodles. Edible and came to just under 400. DP always makes up to his 600 with rich tea biscuits!
Hi guys, I'm starting tomorrow. Is there any reason I can't just have a bowl of sprouts with some butter for dinner?
None at all! Just count the calories.
> Is there any reason I can't just have a bowl of sprouts with some butter for dinner?
probably depends whether you live alone or not .
Here's a treat for a NFD - but it's also calorie counted for a FD.
I am starting this WOL tomorrow. However I am intolerant to Garlic. Can I remove it from these recipes without much change to them do you think?
TakeMe - should be fine. Before my DH started working mostly from home I'd often omit garlic from everything because he didn't want antisocial breath.
I'm marking my place, started this WOL a year ago and lost a few pounds and got a my 'goal' weight, then lost my mojo.... Need to get back into fasting to lose 3-4 pounds again then maintain!
I LOVE this Spicy Creole Prawns Recipe it's under 400 cals, as I eat nothing all day (live off sparkling calorie free water) and have a main meal and a small dessert such as yogurt in the evening, I find this works for me. It's slightly faffy to make but worth it as very yummy, I've still been having this meal pretty much weekly since I gave fasting a break, just not been measuring
Drain one tin tuna (105 cals)
Mix in a good handful of spinach(5 cals), a roast red pepper from a jar (40 cals), some mushrooms from a jar (10 cals) and a good dollop of salsa dip (30 cals)
Stir and chop so that it's all well combined.
Just had this;
It was absolutely amazing, so satisfying.
Obviously I hugely reduced the amount of oil, my aubergine dry fried lovely in my griddle with no oil.
I used 50g of feta crumbled through it and didn't use the egg and I only sprinkled 15g of Parmesan on top.
It was absolutely beautiful, like lasagne but about a quarter of the cals!
Only regret was not making another for Thursdays fast day!
Marking place- just started 5:2 and struggling with ideas so thanks for all of these.
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